- TURMERIC
Turmeric has become a hot topic in health food-o-sphere and for good reason. While it’s known for being added to delicious curries, its uses are becoming increasingly more versatile. I love it because it is so easy to add to the diet, which simply makes it easier to reap the amazing health benefits of this super spice.
First and foremost, turmeric is an incredible inflammation fighter. It can even make a significant difference in individuals who suffer from rheumatic pain. This is because of the constituent curcumin – its active constituent and yellow bioactive compound, lending turmeric its colour.
2. Echinacea
This brightly-colored flower, a member of the daisy family, is commonly known as a “coneflower” due to the shape of its inner disc, and comes in vibrant shades of purple, pink, and even yellow. Echinacea was used by Native Americans as a medicinal herb to treat wounds, infections, and snakebites, and grows naturally in areas of central and eastern North America. It helps encourage healthy cell growth, promotes a strong upper respiratory system, and provides numerous antioxidants that boost the immune system and can help you fight off colds.
3. Ashwagandha
Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems
Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress.In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress
Strengthening these findings was a review of five studies examining the effects of ashwagandha on anxiety and stress .
4. GINGER
Ginger is another versatile spice that is really easy to use. Fresh ginger and ground ginger are both beneficial. You can even use ginger essential oil. I especially like to use it brewed in teas. It’s commonly known as a powerful remedy for an achy belly, but its benefits extend far beyond that. For me, ginger is often a part of my daily routine. Did you know it’s closely related to turmeric?
Like turmeric, it’s also anti-inflammatory. This is why it’s so soothing for an upset stomach which can often be traced to a root cause of inflammation somewhere down the line. Ginger can decrease markers of inflammation such as C-reactive protein.
Additionally, ginger can protect against stomach ulcers and treat menstrual cramps. It can also relieve nausea and diarrhoea. Ginger tea is great for relieving flu symptoms as well.
5. Elderberry
The elderberry bush (one of the most common American varieties being sambucus nigra) has existed for thousands of years in both North America and Europe and dates as far back as 17,000 years ago. The berries and flowers used for medicinal purposes, and the wood was also used to craft instruments and tools. It is important to note that the seeds, stems, leaves and roots can be poisonous to humans, as they contain cyanide-inducing glycosides that may cause nausea and vomiting. However, the berries contain compounds called anthocyanidins, which support a healthy immune system. It can even shorten the duration of a cold or flu virus.
6. Rhodiola Rosea
Rhodiola rosea is an herb that grows in certain cold, mountainous regions. It’s widely used as an adaptogen, a natural substance that enhances your body’s ability to cope with stress.
In one study, researchers combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in more than 500 peopleOf the 11 studies, 8 found evidence that rhodiola can enhance physical performance and ease mental fatigue. There were also no major safety risks associated with rhodiola supplements.
Another review concluded that rhodiola carries a low risk for side effects and may be helpful for alleviating physical and mental fatigue.
7. CINNAMON
Cinnamon is another spice I find quite easy to use and lucky for me, it’s slightly sweet and pretty darn good for you.
I love its versatility and try to use it in savoury recipes as well. I especially love the ease of sprinkling some on raw or baked fruit for a healthy dessert or having some in a comforting and warming tea blend. Fresh ground cinnamon tastes best, and I also like to have sticks handy for brewing or grating which makes for absolutely explosive flavour. It’s one of my top 5 recommended spices for every kitchen.
Cinnamon is notoriously packed with antioxidant capacity. It’s actually one of the most concentrated sources meaning that even just a little cinnamon – around 1 teaspoon per day – can help you get a healthy boost. Antioxidants help slow the ageing process, reduce oxidative stress and rid the body of toxins. Like turmeric and ginger, cinnamon is also anti-inflammatory. If you really want to reap the benefits, have all three together.
8. Garlic
This pungent bulb, a staple in most kitchens and a member of the onion family, is one of the oldest horticultural crops and grows wild only in Central Asia, in countries including Turkmenistan and Uzbekistan. However, it was also used in Ancient Egyptian and Indian cultures thousands of years ago. And, is well-known for both its flavor and its numerous health benefits. One its compounds called Allicin, released when garlic is cut or crushed, has potent anti-bacterial and anti-fungal properties, though this compound breaks down and loses its potency when exposed to high heat.
9. SAGE
Sage is one of the most beautiful herbs, and it’s so simple to grow at home. It smells great and tastes even better. I love it fresh, but it also works its magic dried and ground for easy use, especially outside of growing season. It adds a certain depth to meals, and a crispy sage leaf garnish can turn an ordinary meal into something extraordinary. No – sage isn’t just for the Thanksgiving or Christmas table! Use it all-year-round for its awesome health benefits.
You can use sage to boost cognition, so whether you choose to consume it or inhale the scent of it, you can expect a brain boost. It’s been known to increase memory recall and retention, so it may be a superfood for the mind.
10. Ginseng
Ginseng (referring specifically in this case to the Asian variety panax ginseng, as there are multiple species) originated in Manchuria, China, over 5,000 year ago, and is a root that has been used for both culinary and medicinal purposes. The word “ginseng” comes from the Chinese word rénshen, which translates roughly to “man root,” based on the fact that the root itself (pictured above) resembles a human being with a “head” and “legs.” Although often over-marketed as a “miracle drug,” ginseng does contain high levels of antioxidants that can boost the immune system, and can also promote a healthy respiratory system.
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Sources:www.irenamacri.com,www.onegreenplanet.org,www.healthline.com
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